How to get enough calcium from foods
Everyone knows about the need for regular delivery of calcium to the body. And first of all, they lean on dairy products. But they are not the only ones useful. The gynecologist told us how best to get calcium.
If there is not enough calcium, hair and nails will not grow. But this is just the tip of the iceberg. In fact, the role of calcium in our body is much more serious. But this does not mean that you need to run to the pharmacy and buy pills and dietary supplements. These drugs have many side effects.
The gynecologist explained how best to replenish calcium reserves in the body, what foods will help, and why it’s not just about “milk.”
Pills are not an option
“Calcium in our body is involved in the contraction and relaxation of muscle tissue, and therefore often with its deficiency can cause cramps, and is also involved in the process of blood coagulation, the formation of a blood clot. Calcium also plays a significant role in the formation of immunity, “explained in her blog, gynecologist Ekaterina Volkova.
According to the doctor, the daily calcium intake is at least 1000-1500 mg. And closing it with pharmaceutical drugs is not the best option.
“Calcium supplements can be taken on an ongoing basis only in special cases, – said the doctor. — For example, they are prescribed after removal of the parathyroid glands. In other cases, calcium can have negative effects on the body. Therefore, it is better to get it from food.”
What foods are rich in calcium
“Of course, the best source of calcium is dairy products. And it doesn’t have to be milk, because sometimes with age its tolerance worsens, continues Ekaterina Volkova. — It’s better to focus on fermented milk products. This is cottage cheese, cheese, yogurt without additives. It’s good to have them in your diet every day.”
- On average, 30 grams of cheese (hard varieties contain more) contains 250 mg of calcium.
- 200 ml of milk contains 200 mg of calcium.
- 150 g of cottage cheese contains 250 mg of calcium.
Not just milk
Calcium is also found in other products, not necessarily dairy products, the expert notes. So, 100 grams of poppy and sesame seeds contain up to 1.5 grams of calcium , that is, even more than the daily dose. True, if you eat such an amount of them, you will easily exceed the calorie allowance. There are even more of them in 100 grams of sesame and poppy seeds than in a bar of milk chocolate.
“You don’t need to eat sesame in such quantities, but it’s worth adding it to your diet: one teaspoon of sesame contains 150 mg of calcium,” says Ekaterina Volkova.
Other sources of calcium
- White cabbage
100 grams contain 200 mg of calcium. Moreover, the absorption of this microelement from cabbage is almost as high as from dairy products.
- Sardines
100 grams contain up to 400 mg of calcium.
“Add these foods to your daily diet and you won’t need to take additional calcium supplements,” sums up the doctor.
Previously, Volkova said that it can interfere with the absorption of calcium in the body in people over 40 years of age. These are vitamin D deficiency, protein deficiency, excess sugar, honey, bread in the diet, as well as gastrointestinal diseases.
